Routines
Your custom programs + curated plans
Curated Programs
12-Week Strength Program
Periodised powerlifting block — build a base, push strength, then peak. Squat / Bench / Deadlift / OHP focus with linear progression and a deload.
View full program →
8-Week Fat Loss HIIT
Interval-based fat loss plan that preserves muscle — sprint + circuit days scale weekly to keep the burn high while controlling volume.
View full program →
4-Week Beginner Calisthenics
Bodyweight-only foundation. Three alternating push / pull / leg days with rep progression each week — no equipment needed.
View full program →
6-Week Glute & Legs
Lower-body hypertrophy split focused on glute development — heavy thrusts, hinge work and quad volume with weekly load progressions.
View full program →
5K Running Plan
Couch-to-5K style progressive run/walk plan that builds you to a continuous 5K over six weeks — three sessions per week.
View full program →
Recovery & Flexibility
Daily mobility, foam rolling and stretching to reduce soreness and restore range of motion — gentle progression over four weeks.
View full program →
Mental Wellness Reset
A four-week mindfulness reset — daily meditation, breathwork, journaling and gentle movement to lower stress and improve sleep.
View full program →
Muscle Gain Split
Push / Pull / Legs / Upper / Lower hypertrophy split with progressive overload and built-in deloads — maximum muscle over twelve weeks.
View full program →
Baddie Plan
16-week, 4-day hypertrophy split — shoulder/chest/arms, legs, back/biceps/rear-delts and a hamstrings/glutes day. Effort-based sets with drop sets and finishers, exactly as written.
View full program →